Whether on a local sports field or in a park, incorporating stair sprints into your workout routine will increase your heart rate, burn excess fat and calories, and simultaneously target your lower body muscles. Like climbing an incline on a treadmill, the extra force required to push your body upward activates the glutes, hamstrings, quadriceps, and calves, which is an effective way to add muscle to your aerobic workouts,By incorporating outdoor HIIT plans, increase speed before each stair sprint set. Cycle through the first four exercises, then perform the specified number of stair short runs in each round. Rest for 60-90 seconds between rounds,Bulgarian Split Squats

Procedure:

Stand with feet hip-width apart (A).

Bend your knees and lower into a squat (B).

• Rise up to standing and immediately repeat,Box Jumps
• Procedure:
• Stand facing the box or steps
• Explode upwards and land with both feet flat on the box, bending your knees and swinging your arms

Step back or jump down to repeat

Push-Ups

• Procedure:
• Place hands on a step or bench to start a push-up
• Keep your core tight and your hips aligned with your body (A).